Steel City Road Runners Track Tuesday

  • 22 Mar 2016
  • 6:30 PM
  • Various Locations

Registration


Registration is closed

Join the Steel City Road Runners for Track Tuesday!  We will offer four locations for this run.

City-  CMU Gesling Stadium

South Hills- Bethel Park HS Track

West- Montour HS Track

North- North Allegheny Intermediate School Track

Check-in and warm-up will begin at 6:15 PM at the various locations.  The workout will start at 6:30 PM.

Workout:

Ladders-

20mpw = 400, 800, 800, 400 (2400m)
20-25mpw = 400, 800, 1200, 800, 400 (3600m)
26-35mpw = 400, 800, 1200, 1200, 800, 400 (4800m)
36-45mpw = 400, 800, 1200, 1600, 1200, 800, 400 (6400m)
45+ mpw = 400, 800, 1200, 1600, 1600, 1200, 800, 400 (8000m)

Pace should be 10k pace (current fitness, not PR pace!).
Rest should be 30s for each lap of interval (30s for 400, 60s for 800 and so on).

Ucan2 Workout:
Dynamic Warm up
5 Minute Walk
2 sets:
Run 3 minutes / Walk 90 secs
Run 5 minutes / Walk 2.5 minutes
5 Minute Cool down walk
Stretch

Alternate workouts available.  Please see the coach on hand to help guide you


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